5 Exercises to Try at Home

November11, 2015

It’s that time of the year again, when we all try to undo the effects of comfort eating during winter, and again work towards feeling strong and good. In the spirit of getting back on the movement wagon we visited with personal trainer Mmabisi Tsotetsiand asked for a few pointers on how to start working out again. Best part is that it is from the comfort of your own home.

The Plank (core, back muscles)

Hold this position for 20-30 seconds.

How to do it: Lie down on your stomach, get onto your elbows and with your back straight, get onto your toes. Hold this position for about 20-30 seconds about 3-4 times.

By the way…do not underestimate this workout. It’s harder than it looks. And as simple a movement as it is, your abs and back will get a great workout.

Don’t:

Let your hips, head or back dip.

Hold your breath.

Try to be a hero & hold the position for too long.

Squats (works legs, thighs and bum)

How to do it: Stand up with legs apart, then squat down, hold for a few seconds and then rise up again. Use the heel of your foot as an anchor to really engage your glutes to get that squat bum that songs are written about.

Do 3 sets of 15-20 reps.

Don’t:

Bend your back while squatting.

Do them too fast.

Lunges (works the legs, thighs and bum)

How to do it: Stand with hands on hips, put one foot forward and bend your knees down at about a 90 degree angle, repeat with other leg. Do three sets of 15-20 repeats.

Don’t:

Slump your shoulders because your back must be up straight.

Do not let your front knee go past your toe; it must be aligned with your ankle.

Do not let your knee behind the front knee touch the ground.

Amp it up…by carrying light weights on your sides while doing lunges.Canned goods and sealed bags of 2kg food make for great weights.

Push ups (works the arms, core and back)

How to do it: Start off lying flat on your stomach, lift yourself up with a straight back. With your legs straight, get on your toes and keep pushing yourself up and down with your arms. Do three sets of 15-20 repeats.

Alternative: Do the push ups while on your knees instead of straightening your legs for a less impactful push up.

Don’t:

Let your back bend, make sure it is always straight.

Do not rely on anything other than your arms to lift yourself up.

Triceps Dips (tones your arms)

How to do it: Push your chair or workout bench up against the wall. Make sure it will not move or slip. Sit on the chair/bench, facing the opposite direction. Put your palms against the edge of the chair, move your lower body off the chair, bend your knees and use your arms to push yourself up and down. Do 3 sets of 15-20 reps.

Don’t:

Rely on your legs to lift you up. The best way to do this is to rest your feet on your heels rather than having your feet flat on the ground.

Doing these types of body weight exercises at home can be quite helpful, as personal trainer Mmabisi notes. Besides it being “free,” she adds that “you can do different variations of them and they improve strength, tone up & help with weight loss.” So don’t feel too guilty that you cannot bring yourself to drive to the gym, start your workout at home and get ready for some fun in the sun!

Follow Mmabisi on Instagram (@Mmabisi_pt) for daily tips, or to book a consultation when you’re ready to graduate to working out in the park with guidance.